WON Class Handouts

Juicing is the most efficient and delicious way to get all the nutrients you will need to build and maintain optimal levels of health. Fruits, vegetables and herbs contain high levels of vitamins, minerals, anti-oxidants, cartenoids, and anti-inflammatory compounds. These nutrients are more easily digested and absorbed by the body when extracted from whole foods using a slow, masticating juicer.Types of JuicersCentrifuge – Fast Juicer

Easy to use

Faster to juice

Less expensive

Less food prep

Nutrients oxidize quicker

Doesn’t juice greens well.

No pulp (fiber)

Masticating – Slow Juicer

Easy to use

Extracts more juice

Better for leafy greens

Less foam

More nutrients

Slower to juice

*The Hurom Elite Juicer has an option and two screens to allow more or less pulp (fiber).

Summer HydrationTo stay hydrated during the hot summer months you can juice fruits and vegetables that help restore electrolyte levels including potassium, calcium, chloride and magnesium. Juice tomatoes, lettuces and celery to replenish chloride, a mineral that is needed by the body to maintain fluid balance and balance pH levels. Leafy green vegetables, melons, oranges and coconut water are rich in potassium. Vegetables that can replace sodium are beets, bok choy and bell peppers (red, yellow & orange). Dark green leafy vegetables provide magnesium and calcium. Containing 91% water, watermelon is the perfect base to any summer juice recipe. Watermelon (the fruit, rind and seeds) is high in calcium, iron, potassium, zinc and phosphorous and supports energy levels with Vitamin B. Watermelon has more of the antioxidant lycopene than tomatoes, and the rind is rich in cirtulline, an amino acid that supports heart health and protects against muscle pain after a hard work out (or fun in the sun). Watermelon rind is also rich in chlorophyll, which helps to oxygenate your blood.

WON Juicing Tips:

Find a couple of recipes you like and make a shopping list. Leave the donuts in the bakery!

Buy Organic Produce! You will not obtain optimal health by filling your body with GMOs, herbicides and pesticides.

Wash your produce!

Guidelines for Good Washing:

Never use soap on your produce (or in your water bottles by the way!) It doesn’t come back off!

Plain running water is perfectly acceptable. Buying overpriced “Veggie Wash” is a waste of money, in my opinion.

Apple Cider Vinegar (ACV) is a good cleanser and is what we use.

SOAK & RINSE: For anything that you can, the most thorough way of cleaning is to soak the fruit/veggie in a sink of water with some apple cider vinegar and then rinse well (& scrub- see below) under running water.

Eat a Rainbow!

Red – To improve heart and blood health & support joints

Orange – To prevent cancer & promote collagen growth

Yellow – Helps your heart, vision, digestion & immune system

Green – Powerful detoxers, fight free radicals, improve immune system

Blue/Purple – Improve mineral absorption, powerful antioxidants

White – Active our natural killer cells & reduce cancer risk

9 Things You Didn’t Know Your Juicer Could Do:

Almond Milk - After an overnight soak in water, almonds transform from crunchy to creamy and can be sent through the juicer to create homemade almond milk. Leave it plain, or liven it up with vanilla, sweetener, or spices.

Tomato Sauce - Start by juicing tomatoes, then gather the juice and any pulp and set aside. Sauté some garlic in olive oil, add your tomato juice and pulp, and reduce it by half. Stir in chopped basil and salt, and never go back to the jarred stuff again.

Hummus - Rather doing crazy things like spending 30 minutes peeling each individual chickpea, send a can of drained chickpeas through your juicer. After, you’ll be left with a chickpea purée that — when blended with garlic, tahini, lemon, and a pinch of salt — makes for a smooth-as-silk hummus that trumps any store-bought brand.

Cocktails - The possibilities for juice aren’t just limited to that green concoction you drink for breakfast. Fruit or vegetable juices spiked with booze make for a flavorful, healthy-ish cocktail.

Salsa - start by juicing your tomatoes. Transfer the juice and pulp to a pan and cook over medium heat until reduced by half. Then, add in chopped onion, jalapeño, and cilantro, plus lime juice and salt to taste.

Nut Butter - After a run through the juicer, the nuts will resemble fine crumbs. But stir in a little coconut oil and flavorings, and you’ve got a healthy spread.

DIY Dole Whip - Simply add frozen pineapple chunks to the juicer to make sorbet, then mix in coconut milk for that unmistakable tropical flavor

Soups - A mix of juiced veggies creates an incredibly flavorful base for a nutritious vegetable soup. Or, highlight just one vegetable, like in these juicer tomato or corn soups.

Summer Juice Recipes:*Each recipe makes 16-20oz depending on the produce and juicer you use